• Elliptical
    • time: 10min
  • Disk press
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Lying machine push-up
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Machine drive
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Abduction in the machine
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Alternating knee to chest flexion
    • series: 3
    • time: 30s
    • interval: 30s
  • Deadlifts with dumbbells
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Front raises with dumbbells
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Machine shoulder press
    • series: 3
    • repetitions: 12
    • interval: 30s
  • Treadmill
    • time: 15min
    • speed: 5
    • slope: 0